Back to Kidney Bean Tostadas

Print Options


Card Sizes

Kidney Bean Tostadas Recipe

Kidney Bean Tostadas Recipe

In Sewell, New Jersey, Marguerite Shaeffer prepares these healthful tostadas topped with beans for a meatless supper or lunch. “Simmering the beans instead of frying them reduces the fat while enhancing the flavor,” she notes.
TOTAL TIME: Prep/Total Time: 25 min. YIELD:6 servings


  • 1 can (16 ounces) kidney beans, rinsed and drained
  • 1-1/2 teaspoons chili powder
  • 1/2 teaspoon ground cumin
  • 3 teaspoons canola oil, divided
  • 3/4 cup chunky salsa, divided
  • 6 corn tortillas (6 inches)
  • 1 cup shredded lettuce
  • 2 tablespoons reduced-fat sour cream


  • 1. In a large nonstick skillet coated with cooking spray, cook the beans, chili powder and cumin in 1 teaspoon oil for 3 minutes. Stir in 1/2 cup salsa; bring to a boil. Reduce heat; simmer, uncovered, for 3-6 minutes or until thickened.
  • 2. Meanwhile, brush both sides of tortillas with remaining oil. Place on an ungreased baking sheet. Bake at 400° for 5-8 minutes or until crisp.
  • 3. Spoon bean mixture over tortillas. Top with lettuce, sour cream and remaining salsa. Yield: 6 servings.

Nutritional Facts

1 tostada equals 165 calories, 4 g fat (1 g saturated fat), 2 mg cholesterol, 314 mg sodium, 26 g carbohydrate, 6 g fiber, 7 g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1/2 fat.